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Healthy Goulash *Wheat-Free*

February 16, 2012 by lauren.kelly 16 Comments

This post and photos may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases. If you purchase something through any link, I may receive a small commission at no extra charge to you. All opinions are my own.

This is the ultimate comfort food and one of those quick dinner ideas that you will want to make over and over again.  It just goes to show you that you can have those favorites and still eat healthy.  This meal is perfect with a large, green salad on a cold winter night.  Oh and maybe a glass of red wine 🙂

This Healthy Goulash will be a family favorite, it's so easy to make and delicious!

This recipe is part of my cookbook, The Everything Wheat-Free Diet Cookbook.   If you like my cookbook, please leave me a positive review on Amazon and Barnes & Noble.  Pretty please?

My Healthier Version of Goulash

  • 2 pounds lean ground beef ( I used 97% lean, but you can also use ground turkey or chicken)
  • 2 large yellow onions, chopped
  • 3 cloves garlic, chopped
  • 3 cups water
  • 2 (15 ounce) cans tomato sauce ( I used organic, low sodium)
  • 2(14.5 ounce) can diced tomatoes
  • 1 tablespoon soy sauce (make sure to use wheat-free)
  • 1 tablespoon worcestershire sauce (wheat-free)
  • 2 tablespoons dried Italian herb seasoning ( I used a blend of basil, oregano, thyme, marjoram and rosemary)
  • 1/2 teaspoon dry mustard
  • 1 teaspoon paprika
  • 3 bay leaves
  • 1/4 cup white sharp cheddar, shredded ( I used organic reduced fat sharp white cheddar)
  • 2 cups uncooked gluten-free elbow macaroni
  1. In a large Dutch oven, cook and stir the ground beef over medium-high heat, breaking the meat up as it cooks, until the meat is no longer pink and has started to brown, about 10 minutes. Skim off excess fat, and stir in the onions and garlic. Cook and stir the meat mixture until the onions are translucent, about 10 more minutes.
  2. Stir in water, tomato sauce, diced tomatoes, worcestershire sauce, soy sauce, Italian seasoning, bay leaves, paprika, dry mustard and salt, and bring the mixture to a boil over medium heat. Reduce the heat to low, cover, and simmer 20 minutes, stirring occasionally.
  3. Stir in the macaroni, cover, and simmer over low heat until the pasta is tender, about 25 minutes, stirring occasionally. Remove from heat, discard bay leaves, and top with shredded cheese.  Mix well and serve.

Kids love this too, it’s almost like a healthy hamburger helper?  Maybe a little bit?

Healthy Gluten Free Goulash That Your Family with Love, It's So Easy To Make and Delicious

 

Nutrition Facts
Serving Size 1/8 of recipe
Amount Per Serving

Calories

342

Calories from Fat

89

Total Fat

9.9g

Saturated Fat

4.1g

Trans Fat

0.0g

Cholesterol

108mg
36%

Sodium

513mg

Total Carbohydrates

25.8g

Dietary Fiber

3.1g

Sugars

6.8g

Protein

41.1g

*Nutritional information provided by www.caloriecount.com, not 100% guaranteed accurate

Trust me, you need to make this soon.  It’s easy, healthy and delicious.   It’s my kind of perfect!

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Signature

Filed Under: Gluten Free, Kids, Meat and Poultry, Pasta, Recipes, Wheat Free Tagged With: Gluten free, goulash, lean beef, macaroni, the everything wheat-free diet cookbook, tomatoes, wheat-free



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Comments

  1. Savory Simple says

    February 18, 2012 at 4:41 am

    I’m hanging on to this one!!!

    Reply
    • lauren.kelly says

      December 11, 2014 at 3:49 pm

      Thank you Jen! 🙂

      Reply
  2. Becca from It's Yummilicious says

    October 7, 2012 at 9:04 pm

    My favorite foods all tucked into an amazingly comforting dish… YUM!

    Reply
    • lauren.kelly says

      December 11, 2014 at 3:49 pm

      Thanks Becca!

      Reply
  3. Cate @ Chez CateyLou says

    October 10, 2014 at 7:12 pm

    This looks delicious! Healthy comfot food – love that!

    Reply
    • lauren.kelly says

      December 11, 2014 at 3:48 pm

      Thank you Cate!

      Reply
  4. Jenn@slim-shoppin says

    October 24, 2014 at 3:04 am

    http://www.slim-shoppin.com/slumgulion-2/

    My parents made a version of this growing up, they called it “slumgulion” I make it 2x a month at least – I love it!

    Reply
    • lauren.kelly says

      December 11, 2014 at 3:48 pm

      Great name Jenn! 🙂

      Reply
  5. TidyMom says

    December 11, 2014 at 1:22 pm

    you can’t beat healthy comfort food!!

    Reply
    • lauren.kelly says

      December 11, 2014 at 3:48 pm

      Absolutely! 🙂

      Reply
  6. Nicole, RD says

    December 11, 2014 at 2:12 pm

    Growing up in Chicago it wasn’t until I moved to Tulsa that I learned what goulash was. I love the stuff! Comfort food that is filling and that can definitely be made healthy!

    Reply
    • lauren.kelly says

      December 11, 2014 at 3:48 pm

      I totally agree Nicole! Thanks for stopping by!

      Reply
  7. heather+@french+press says

    December 11, 2014 at 3:56 pm

    this sounds and look SO delicious! and who doesn’t love a good comfort dish

    Reply
  8. Kristen says

    February 26, 2016 at 2:38 pm

    Is a serving size about a cup? I am counting my macros and trying to figure out how to measure a serving! Looks delicious!

    Reply
    • lauren.kelly says

      February 26, 2016 at 3:01 pm

      Hi Kristen! I would say 3/4 cup is a serving I hope you enjoy it!

      Reply

Trackbacks

  1. 40+ Gluten Free Comfort Food Recipes - Cupcakes & Kale Chips says:
    February 13, 2015 at 6:01 am

    […] Healthy Goulash from Lauren Kelly Nutrition […]

    Reply

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